🦾PPŁ🦍3x🦿
Strength and Muscle
3 weeks / 3 days per week
3 days per week PPL, 5’s Pro 3/5/1 on main lifts, no barbell bench due to pec/shoulder injuries.
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Week 1
Day 1
Incline Dumbbell Bench Press
Main5 x 70%
5 x 80%
5 x 90%
Tricep Pushdown (Cable)
AssistanceLateral Raise (Dumbbell)
AssistanceDB Lying Fly
AssistanceDecline Sit-up (Weighted)
AssistanceDay 2
Assisted Chins
AssistanceHome Gym High Row
AssistanceSpider Curl
AssistanceSeated Upright Row (Dumbbell)
AssistanceBack Raises
AssistanceDay 3
SSB Squats
Main5 x 70%
5 x 80%
5 x 90%
DumbBell SLDL’s
AssistanceTibialis Raise
AssistanceStanding Calf Raise (Dumbbell)
AssistanceReverse Hyper-extension
AssistanceWeek 2
Day 1
Incline Dumbbell Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Tricep Pushdown (Cable)
AssistanceLateral Raise (Dumbbell)
AssistanceSlantboard Grip Pushups
AssistanceDecline Sit-up (Weighted)
AssistanceDay 2
Assisted Chins
AssistanceHome Gym High Row
AssistanceSpider Curl
AssistanceSeated Upright Row (Dumbbell)
AssistanceBack Raises
AssistanceDay 3
Trap Bar Deadlift
MainDumbBell SLDL’s
AssistanceStanding Calf Raise (Dumbbell)
AssistanceTibialis Raise
AssistanceReverse Hyper-extension
AssistanceWeek 3
Day 1
Incline Dumbbell Bench Press
Main5 x 75%
5 x 85%
5 x 95%
Tricep Pushdown (Cable)
AssistanceLateral Raise (Dumbbell)
AssistanceSlantboard Grip Pushups
AssistanceDecline Sit-up (Weighted)
AssistanceDay 2
Assisted Chins
AssistanceHome Gym High Row
AssistanceSpider Curl
AssistanceSeated Upright Row (Dumbbell)
AssistanceBack Raises
AssistanceDay 3
Belt Squat (Cable)
Main5 x 75%
5 x 85%
5 x 95%
Glute Thrust
AssistanceTibialis Raise
AssistanceNordic Curl
AssistanceReverse Hyper-extension
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KeyLifts
